Workout Routines

Winter Olympic Physiques: Building the Perfect Athlete

Legs of a skier, explosiveness of a bobsledder—assemble the best parts of each Olympian into the ultimate winter athlete.

Winter Olympic Frankenstein: Building the Perfect Athlete
Duration 7 days
Exercises 44
Equipment Yes

Want to become the perfect athlete? Study the men traveling to Sochi, Russia for the XXII Winter Olympics: these competitors dedicated years after years perfecting not only their craft, but also their fitness to perform at the biggest stage on Earth. 

But each sport has different demands: speed skaters, for example, blaze past opponents while hockey players pummel each other on ice. What if we could combine the physiques, athleticism, and skills from each sport and build the ultimate winter machine? 

We pick the best features from the best athletes and fuse them into an unstoppable, Winter Olympic warrior. Learn what it takes to be the best at each sport, how to build the perfect body, and how you can reach superhuman levels. 

We might just see you at the 2018 Winter Olympics.

Ice Hockey

Exercise 1A

Barbell Bench Press You'll need: Barbell, Bench How to
Barbell Bench Press thumbnail
4 sets
8 reps
-- rest

Exercise 1B

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
4 sets
8 reps
-- rest

Exercise 2A

Alternating Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Alternating Dumbbell Bench Press thumbnail
3 sets
12 reps
-- rest

Exercise 3

Feet-Elevated Pushup How to
Feet Elevated Pushup thumbnail
3 sets
12 reps
-- rest

Luge Workout

Exercise 1A

Ab Wheel Rollout
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2 sets
12 reps
-- rest
While on both knees, grab an ab-wheel, and push forward. Descend as low as you can, then pull yourself back up. Make sure to keep your arms straight and your hips extended the entire time.

Exercise 1B

Alligator Walks
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2 sets
10 reps
-- rest
Place your feet on a sliding surface or ab-wheel. Start in a pushup position and crawl with your arms locked, while keeping your legs straight and dragging them behind you.

Exercise 2A

TRX Bodysaw
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2 sets
10 reps
-- rest
Lie in a plank with your feet in a TRX suspension trainer. Using your arms, push your body backward as far as you can go then return to the starting position and repeat. Keep your glutes squeezed and lower back flat.

Exercise 2B

Swiss Ball Pushup You'll need: Swiss Ball How to
Swiss Ball Pushup thumbnail
2 sets
-- reps
-- rest
Hold a push-up on a stability ball. Squeeze your glutes and tighten your core. Too easy? Start moving the ball in different, random directions. Still too easy? Lift one leg off the ground.

Alpine Skiing Workout

Exercise 1A

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
3 sets
8 reps
-- rest
This is the first exercise of the second workout for Alpine Skiing.

Exercise 1B

Kneeling Hip Flexor Stretch You'll need: No Equipment How to
Kneeling Hip Flexor Stretch thumbnail
3 sets
30 sec reps
-- rest

Exercise 2A

Barbell Front Squat You'll need: Barbell, Squat Rack How to
Barbell Front Squat thumbnail
3 sets
8 reps
-- rest

Exercise 2B

Glute-Ham Raise You'll need: Adjustable Cable Machine, Rope Attachment How to
Glute-Ham Raise thumbnail
3 sets
8 reps
-- rest

Speed Skating Workout

Exercise 1A

Wall Knee Drives
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2 sets
5 each side reps
-- rest
Lean forward with your hands on a wall and rapidly drive your knees up and accelerate your feet through the ground.

Exercise 1B

Skips
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2 sets
20 Yards reps
-- rest

Exercise 2A

Prowler Sled Push
Prowler Sled Push thumbnail
8 sets
6 sec reps
60 sec rest
Load a sled with a light resistance. Sprint and push the sled for 6 seconds.

Exercise 2B

Forward Bounds
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3 sets
20 Yards reps
-- rest
Bounds are like sprinting while jumping as hard and as far as you can from one foot to the other. Cover as much ground as you can with each bound.

Bobsledding Workout Monday Weight Training

Exercise 1

Barbell Squat You'll need: Barbell How to
Man Barbell Squat thumbnail
3 sets
5 reps
-- rest

Exercise 2

Barbell Bench Press You'll need: Barbell, Bench How to
Barbell Bench Press thumbnail
3 sets
5 reps
-- rest

Exercise 3

Barbell Step-Up You'll need: Barbell, Box How to
Barbell Step-Up thumbnail
3 sets
5 each leg reps
-- rest

Exercise 4

Weighted Dip You'll need: Ankle Weights, Dip Station How to
Weighted Dip thumbnail
3 sets
5 reps
-- rest

Tuesday: Sprints

Exercise 1

Sprint
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4 sets
-- reps
-- rest
15 meters

Exercise 2

Sprint
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6 sets
30 meters reps
-- rest

Wednesday: Weight Training

Exercise 1

Dumbbell Power Clean
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5 sets
2 reps
-- rest

Exercise 2

Romanian Deadlift You'll need: Barbell How to
Romanian Deadlift thumbnail
3 sets
5 reps
-- rest

Exercise 3

Glute-Ham Raise
Glute-Ham Raise thumbnail
3 sets
10 reps
-- rest

Exercise 4

Weighted Pullup You'll need: Dip Belt, Pullup Bar, Weight Plates How to
Weighted Pullup thumbnail
3 sets
5 reps
-- rest

Thursday: Sprint

Exercise 1

Sprint
4 Tips to Fast-tracking Your Fitness Gains thumbnail
6 sets
30 meters reps
-- rest
Flying Sprints 6 x 30 meters (progressively build up to a full speed sprint as you approach a start line, hold a full speed sprint for the prescribed distance)

Friday: Weight Training

Exercise 1

Barbell Jump Squat You'll need: Barbell, Squat Rack How to
Barbell Jump Squat thumbnail
5 sets
2 reps
-- rest

Exercise 2

Barbell Front Squat You'll need: Barbell, Squat Rack How to
Barbell Front Squat thumbnail
3 sets
5 reps
-- rest

Exercise 3

Barbell Push Press You'll need: Barbell How to
Barbell Push Press thumbnail
3 sets
5 reps
-- rest

Exercise 4

Barbell Upright Row You'll need: Barbell How to
Barbell Upright Row thumbnail
3 sets
5 reps
-- rest

Saturday: Sprint Training

Exercise 1

Running Sprint
Sprinter Workout thumbnail
8 sets
60 meters reps
-- rest

Snowboarding Workout

Exercise 1

Forward Traveling Beast
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-- sets
10 reps
-- rest
Sometimes known as a “forward crawl,” start on all fours with your knees an inch above the ground. Crawl forward by taking a tiny step with your right arm and left leg at the same time, and then another step with your left arm and right leg. Alternate whi

Exercise 2

Side Kickthrough
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-- sets
6 each side reps
-- rest
Now, develop mobility and agility. Start on all fours with your knees an inch above the ground. Lift your right arm and left leg at the same time, swing your left leg underneath you and kick out to your right while keeping your right hand near your right

Exercise 3

Forward Traveling Crab
exercise image placeholder
-- sets
10 reps
-- rest
Start in the “crab position:” hands and feet flat on the ground, chest facing up, knees bent, hips an inch from the ground, arms straight, hands directly underneath your shoulders, and fingers pointing behind you. Crawl forward by taking a tiny step with

Exercise 4

Crab Reach
exercise image placeholder
-- sets
6 each side reps
-- rest
From the crab position, push your hips as high as possible while reaching one arm over and behind your head. Repeat on the other side. This opens all the muscles in the front of your body while engaging your hips and back.

Exercise 5

Underswitches
exercise image placeholder
-- sets
6 each side reps
-- rest
From the crab position, lift your right arm and left leg at the same time, pull your left leg underneath you, while rotating your body over the leg and reaching over to your left with your right hand. Land on all fours. Switch sides.

Cross Country Skiing Workout

Exercise 1

Treadmill Run
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-- sets
-- reps
-- rest
Set your treadmill to the highest grade. Choose a speed that will get your heart rate to 65% of your maximum heart rate (220 – your age). For example, if you’re 20 years old, shoot for a heart rate of 130bpm. Perform for at least 30 minutes.

Exercise 2

Spin Bike
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4 sets
-- reps
-- rest
Find a spin bike and adjust the dial to the highest setting. (Don’t say I didn’t warn you.) Pedal as hard and fast as you can for 3 minutes. Rest for a few minutes. 4 sets.

Exercise 3

Farmer's Walk You'll need: Dumbbells How to
Farmer's Walk thumbnail
-- sets
-- reps
-- rest
Grab two heavy dumbbells. Stand tall and keep your chest up and shoulders pulled back. Walk for 30 yards. Rest as little as you need and repeat. Perform for 15 minutes.
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